Incline Bench Pull
| Exercise Summary | |
|---|---|
| Primary Muscle(s) | Middle Back |
| Secondary Muscle(s) | Shoulders |
| Equipment | Barbell |
| Emphasis | Compound |
| Type | Pull |
Incline Bench Pull Instructions
- Set an incline bench to about 30-40 degrees.
- Place the barbell on the floor in front of the bench.
- Lay with your stomach and chin pressing against the bench. Situate your legs on each side with your feet touching the floor.
- Reach down and grab the barbell with a slightly wider-than-shoulder-width grip.
- Hands are pronated.
- Your arms are extended fully yet your elbows are not locked.
- Your shoulder blades/scapulas are active and pinned back.
- With your neck neutral, chin pinched down against the bench, activate your scapulas to raise the barbell up slowly towards your chest.
- Imagine you are pinching a quarter between your shoulder blades.
- Do not actively pull with your arms, they remain passive.
- Have the feeling you are a scarecrow at the top of the exercise.
- Pause briefly at the top then lower the bar in a controlled manner.
- Keep the bar path vertical. Do not let it sway from your center of gravity.
*Tips*
- Don't use momentum to move the weight. This will negate the exercise.
- Your body stays against the bench. Ignore the feeling to 'rock' your torso back to move the bar.
- Don't let your upper traps elevate/shrug as you perform the exercise.